Indlela ukuze kuphuhle: amacebiso aluncedo, imisebenzi kunye nohlolo yeengcali

Malunga indima nendima eyidlalayo ebomini bomntu unyamezelo, uyazi midlalo kuphela. Sebenza egadini, ukuhamba, ukuhamba, nkqu oluthandayo shopping ifuna amandla amaninzi. Xa ngeemeko ezibonakala elula zemihla ngemihla kwimilo entle emzimbeni, hayi kuphela akuthinteli, kodwa benza inkqubo luncedo ngakumbi nezinempumelelo. Ngoko ke, umbuzo wokuba ingaba, ukuba umntu ngamnye ukuphuhlisa njani unyamezelo, njalo iza kuqala.

iintlobo onempilo

Yintoni na indoda eqinile? Yena smart, slim kunye portly. iintshukumo zakhe ngqo, lubhetyebhetye yaye siqinisekile. Phantsi imiphumo eyingenelo beze kunye neenkqubo zangaphakathi umzimba: kwandisa inani iiseli ezibomvu egazini, oko ngenkuthalo atyhutyhela umzimba ondla zonke ancedisana mpilo. Kuba indoda ngokuqinileyo wagqiba ekubeni lenze esempilweni self-uphuculo, kufuneka wazi ukuba ukunyamezela - ingqiqo-ntathu. Xa lezemidlalo Iingcali ziye kudala yahlulwe kumanqanaba eziliqela. Ukuhlelwa Classical linikwa kwi table.

Kukho kwakhona inkululo phakathi unyamezelo ekhethekileyo jikelele. Okokuqala, Kakade, oko uphawu umsebenzi ethile. amacandelo yayo iyahluka ngokohlobo yokusebenza uyenziwa (umthwalo). Ngoko ke, abanye abantu kuthatha ixesha elide ukuba kwimeko ethile, abanye - ukwenza kwiimeko ioksijini intswelo. ukunyamezela Jikelele kuyimfuneko ukwenzela uphuhliso elipheleleyo ngaphandle ugxininiso ikhono ngokomzimba.

nandlela

Iimbaleki, bebuzwa umbuzo ukuze kwakhiwe unyamezelo, ngokukodwa ukusombulula njengomtyibilizi yakhe. Ngenxa yokuba nkqu zesayensi kwabonisa ukuba abantu abaninzi enamandla bamandulo kweli moya ngokwasemzimbeni. waphuhliswa amandla abo ingakumbi, né nokunyamezela. Oku kwenza ukuba ukubaleka nje kuphela fast kakhulu kwaye yalwa (ukuze leembaleki ziphila okwakubonakala juniors nzima), kodwa kwakhona kakhulu elide.

Kakade ke, siya kucinga ukuba iziphiwo ezikhethekileyo ezifana ukuba baye baya imfuneko rhoqo ukubamba ixhoba, kwaye maxa wambi kukuphepha ukuzingelwa kuye. Kodwa abantu abaqhelekileyo namhlanje le "sverhpokazateli" kodwa kuyimfuneko. Ngoko ke musa ukuba livila. Ukuze inkuthazo ngokwaneleyo ukuze bathathe ubuhle kunye nempilo protocols. Kwiimbaleki, ugqatso kunokuba luncedo ukudada, ekuqhubeni, Ukuskiya, kunye nezinye iintlobo ezininzi msebenzi. Eyona nto ibalulekileyo, khumbula imithetho embalwa:

• ukunyamezela jikelele ukuphuhlisa ukubaleka rhoqo imithambo esebenzayo.
• Kuba uphuhliso wonyamezelo aerobic kufuneka izixa ezikhulu ioksijini, ngoko ukusebenzisa akakwazi phezulu ngamandla. Uqeqesho ngayinye exercises elide nokoyisa imigama emide ngesantya (njengomtyibilizi).
• Ukuphindaphinda zokuqeqeshwa kwizithuba ezimfutshane recovery ofanelekileyo uphuhliso unyamezelo anaerobic.

isingqisho yokungalingani

Ezininzi Iimbaleki iingcali ngexesha umthambo elide bazisa ifomyula eyodwa indlela yokuphuhlisa unyamezelo. Ngoku sebenzisa ngabantu abaqhelekileyo. Ngoko ke, Kreyg Bizli, Canadian marathon imbaleki, kucetyiswa ukuba abantu ababandakanyekayo ukuqhuba le nkqubo: ngesantya esiphezulu ukubaleka imizuzwana 30, emva koko yenze inguqu ukuba uhambe ngoxolo imizuzwana-5. Phindaphinda imijikelo ezinjalo kufuneka ibe izihlandlo ezisibhozo zoqeqesho nganye (kubandakanywa, ukuba iiklasi ziqhutywa kathathu ngeveki). Ngokutsho yembaleki, emva kwenyanga umthambo yenkqubo nga va ekomelezeni umzimba kwandisa unyamezelo. Ekuhambeni kwexesha uyakwazi ukwandisa inani kophindo kunye nexesha ngokwayo umthwalo ubuninzi.

ngokubaleka ithuba lokuphumla

iindlela ezizodwa eyakho nje kuphela midlalo. Xa umphathi elula Pati Yasso, kakhulu, wajamelana nengxaki indlela yokuphuhlisa "dyhalku" nonyamezelo. Waza wacebisa indlela eya njengomtyibilizi. kubume bayo usendleleni yokuba kufuneka bajolise ekuqaleni umgama sahlulwe kwizithuba ayi 800. kukuhamba kwexesha, yonke indlela eya kufuneka bahlulwe isixa ekhefu onesiphumo.

Kufuneka ukubonis ukuya imigama, njengoko kuya kugqitywa ngokuthe ngcembe. Kanye ngeveki kuyimfuneko ukwenza elugqatsweni nggamathuba eziliqela, alwe nawo elilinganisiweyo. Emva koko, veki nganye ukuze aqhubeke kude phezu lekhefu kufuneka zongezwe de kumgama yonke uya koyiswa. Ngoko ke umgaqo classical ukwandisa umthwalo kukho iimbaleki eziye aqulunqa amandla kunye nokunyamezela. Ezi ziphumo zange anyanzelwe ukuba ulinde ixesha elide.

ukusebenzisa ekhaya

Kakade ke, iyasebenza namhlanje yindlela efanelekileyo nefikelelekayo ukwandisa umsebenzi emzimbeni. Kodwa kukho ezinye iindlela indlela yokuphuhlisa "dyhalku" nonyamezelo. Kwaye njalo sihlale imilo olukhulu. Ezi ziquka ukukhwela ibhayisikile, ukuqubha, mqengqeleki iZiko loFikelelo olwenziwe Lula, leyo yenziwe kwi onyaka efudumeleyo. Ebusika kunokuba Ukuskiya cross-lizwe, iZiko loFikelelo olwenziwe Lula.

Uyakwazi ukusebenzisa i treadmill kunye nezinye izixhobo umthambo okanye wena ukwenza umthambo: hlala-ups, tyhala-ups, ukutsiba intambo, bar, uhlaselo. Onke la manyathelo aye wawumanya umzimba, ukuphucula kwezihlunu, isixokelelwano sokuphefumla ukuphuhlisa nokugcina isimo esihle. Eyona nto klasi ecwangcisiweyo, nomthwalo - kwaye bekhululekile kunye nethemba ukwanda kwexesha nesantya.

iingcebiso zeengcali

Ngayo ukuphuhlisa namandla? Iingcali ukucebisa ukuba kufuneka kujongwane nayo, ukunyusa umthwalo, nokwenza onke amanyathelo isingqisho ethile emzimbeni nokuphefumla. Unga yenza isicwangciso soqeqesho, bhala intsebenzo kunye neerekhodi ezintsha. Eyona nto ibalulekileyo kukuba isigqibo sokuba babe sempilweni, slim kunye nempumelelo irhoxisiwe ngequbuliso. Nje iiveki ezimbalwa kwemitshini kungabangela iilahleko ezinkulu: iingxelo endala liya kwenziwa mnyama, kwaye ukoyisa kwefom endala kunye namandla kufuneka uqale yonke kwakhona.

Njengoko kubonakala,, akanakuba impendulo jikelele umbuzo ukuze kwakhiwe ukunyamezela, ngokuba umntu ngamnye ngendlela yakhe. Yaye ukuba iiklasi swi emdlalweni, kubalulekile ukukhumbula ukuba nokubaleka yahlukile, ngokulandelelana, kunye nophuhliso ukunyamezela nalo ezahlukeneyo.